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Exercises to lose weight

by Georgia Ede
Published: Last Updated on

What does physical exercise give us?

Exercise, in addition to helping you maintain your ideal weight, burn body fat and fight obesity, it serves many other things:

  • Keeping the body healthy and strong, the person who exercises will feel good about himself.
  • Strengthen bones, joints and muscles, preventing injuries and acting as a stabilizer for the bones and especially the spine.
  • It provides a great cardio-respiratory benefit, increasing and strengthening blood circulation, reducing the risk of heart attacks, high blood pressure.
  • It helps to eliminate tension and stress, since, when practicing exercise, the hormone that produces them is eliminated.
  • Toxins are eliminated from the body through sweat, favoring a detoxification process.

How to do exercise to lose weight?

It is essential before doing any physical activity, consult your doctor. Each person must adapt the exercise to their capacity depending on their age and health.

Before starting any physical or sports practice, it is necessary to take into account two important aspects:

(1)  Carry out a small warm-up , that is, start with a low intensity, very gently and progressively to warm up the muscles and avoid any type of injury that may occur.

(2)  Previously perform stretches to prepare the tendons, ligaments and muscles for the exercise. The stretch should be smooth, relaxed and sustained, held for 10 to 30 seconds, without rebounding. (The stretching will be done moments before the exercise and also at the end).

What exercises can I do to lose weight?

Among the different types of exercises that can be performed, to burn fat it is necessary to perform aerobic exercises (cardio) , these are the most effective, since they are the ones that cause the body to use stored fat to produce energy.

It is very important to choose a sport or exercise that we like to avoid falling into a routine and enjoy it to the fullest while improving our health. Among these aerobic exercises we can find:

  • Moderate : Walking, swimming, going up and down stairs, dancing.
  • Advanced : Running, playing soccer, playing tennis, playing paddle tennis, riding a bicycle.

Basic recommendations for exercising

– To start doing a type of exercise for the first time, you have to start slowly and progressively to avoid getting tired early, getting stiff or injuring yourself on the first day and interrupting the planned plan. You have to start doing between 15 and 20 minutes a day and progressively increase 5 minutes each day until stabilizing at approximately 45 minutes a day.

– With regard to the time to use for physical exercise, it should be noted that less is better than nothing, since 1 hour of exercises a week is very useful, 3 or 4 hours are optimal. The total weekly time should be divided into 4 or 5 exercise days a week.

– Regarding these general guidelines, it must be emphasized that each one must adapt to their initial state of form and progress little by little.

We must do different exercises to work the different parts of the body , if you want to lose belly and mark waist in this link we offer you the best exercises for a flat stomach . That you can also combine it with the diet to lose belly , to achieve your goals in record time .

Video exercises to lose weight in 10 minutes

Below we offer you a video of exercises to lose weight that you can do from home and with just 10 minutes and a few simple cardio exercises, achieve your goals quickly.

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